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  6. Cranberry beans vs. Cowpea (Black-eyed pea)

Cranberry beans vs. Cowpea (Black-eyed pea) — In-Depth Nutrition Comparison

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Summary of differences between cranberry beans and cowpea (Black-eyed pea)

  • Cranberry beans has more fiber, while cowpea (Black-eyed pea) has more iron.
  • Cranberry beans contains 2 times more calcium than cowpea (Black-eyed pea). While cranberry beans contains 50mg of calcium, cowpea (Black-eyed pea) contains only 24mg.
  • Cranberry beans has a lower glycemic index. The glycemic index of cranberry beans is 35, while the glycemic index of cowpea (Black-eyed pea) is 52.

These are the specific foods used in this comparison Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt.

Infographic

Cranberry beans vs Cowpea (Black-eyed pea) infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 7.2% 25% 94% 89% 35% 67% 0.52% 62% 14%
Contains more CalciumCalcium +108.3%
Contains more PotassiumPotassium +39.2%
Contains less SodiumSodium -75%
Contains more IronIron +20.1%
Contains more CopperCopper +16%
Contains more ZincZinc +13.2%
Contains more PhosphorusPhosphorus +15.6%
Contains more ManganeseManganese +28.4%
Contains more SeleniumSelenium +92.3%
~equal in Magnesium ~53mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0.33% 5.6% 0% 51% 13% 9.3% 25% 23% 0% 4.3% 156% 18%
Contains more Vitamin B2Vitamin B2 +25.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +71.3%
Contains more Vitamin B6Vitamin B6 +23.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.202mg
~equal in Vitamin B3 ~0.495mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~208µg

All nutrients comparison - raw data values

Nutrient Cranberry beans Cowpea (Black-eyed pea) DV% diff.
Fiber 8.6g 6.5g 8%
Choline 32.2mg 6%
Iron 2.09mg 2.51mg 5%
Manganese 0.37mg 0.475mg 5%
Copper 0.231mg 0.268mg 4%
Vitamin B5 0.24mg 0.411mg 3%
Calcium 50mg 24mg 3%
Potassium 387mg 278mg 3%
Protein 9.34g 7.73g 3%
Phosphorus 135mg 156mg 3%
Vitamin E 0.28mg 2%
Selenium 1.3µg 2.5µg 2%
Calories 136kcal 116kcal 1%
Vitamin K 1.7µg 1%
Vitamin B6 0.081mg 0.1mg 1%
Vitamin B2 0.069mg 0.055mg 1%
Vitamin B1 0.21mg 0.202mg 1%
Zinc 1.14mg 1.29mg 1%
Magnesium 50mg 53mg 1%
Carbs 24.46g 20.76g 1%
Fats 0.46g 0.53g 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 15.86g 14.26g N/A
Sugar 3.3g N/A
Sodium 1mg 4mg 0%
Vitamin A 1µg 0%
Vitamin B3 0.515mg 0.495mg 0%
Folate 207µg 208µg 0%
Saturated fat 0.119g 0.138g 0%
Monounsaturated fat 0.04g 0.044g 0%
Polyunsaturated fat 0.199g 0.225g 0%
Tryptophan 0.111mg 0.095mg 0%
Threonine 0.393mg 0.294mg 0%
Isoleucine 0.412mg 0.314mg 0%
Leucine 0.746mg 0.592mg 0%
Lysine 0.641mg 0.523mg 0%
Methionine 0.14mg 0.11mg 0%
Phenylalanine 0.505mg 0.451mg 0%
Valine 0.489mg 0.368mg 0%
Histidine 0.26mg 0.24mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
8% 21% 70%
Protein: 7.73 g
Fats: 0.53 g
Carbs: 20.76 g
Water: 70.04 g
Other: 0.94 g
Contains more ProteinProtein +20.8%
Contains more CarbsCarbs +17.8%
Contains more OtherOther +16%
Contains more FatsFats +15.2%
~equal in Water ~70.04g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
34% 11% 55%
Saturated fat: Sat. Fat 0.138 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.225 g
Contains less Sat. FatSaturated fat -13.8%
Contains more Poly. FatPolyunsaturated fat +13.1%
~equal in Monounsaturated fat ~0.044g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/nutrients
  2. Cowpea (Black-eyed pea) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173759/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.